Anxiety is normal reaction to a stressful event, and generally subsides after a short time. However, people who suffer from anxiety disorders exhibit symptoms over a six-month period, and may worsen without treatment. Anxiety disorders affect 40 million American adults each year, according to the National Institutes of Mental Health. If you suspect you have an anxiety disorder, seek help from your physician or a mental health professional.
Avoid Mood-Altering Substances
According to the National Institute of Mental Health, anxiety disorders frequently occur with other mental illnesses such as alcohol or substance abuse. Drinking or taking drugs may seem like a temporary solution to your feelings of anxiety, but it only serves to mask the symptoms, and may even make them worse. Interestingly, substance abuse may cause anxiety, and anxiety can cause substance abuse. Alcohol and other substances can cause panic attacks and other symptoms of anxiety. Furthermore, according to the book "Anxiety and its disorders: the nature and treatment of anxiety and panic," people who suffer from substance disorders accompanied by panic disorder are at substantially higher risk of committing suicide than individuals with only a substance disorder. Avoid caffeine, as it can trigger symptoms of anxiety and cause insomnia.
Relax
Developing a relaxation routine can help prevent symptoms of anxiety. Patients suffering from anxiety disorders are frequently taught relaxation techniques such as progressive muscle relaxation and diaphragmatic breathing as part of cognitive-behavioral therapy. You may find it helpful to utilize these techniques if you feel the onset anxiety, as it may help prevent or alleviate your symptoms. Deep breathing is a technique that you can use anywhere, at any time. Simply sit, stand or lie in a comfortable position, and place your hand on your abdomen. Try to consciously slow your breath rate, and take deep breaths, leaving a slight pause between the inhale and the exhale. Take at least five to 10 deep breaths in this manner. You can use this for as long as you need to, until you feel calmer and more relaxed.
Meditate
Meditation may help to prevent or alleviate symptoms of anxiety. The Mayo Clinic points out that meditation may cause a decrease in anxiety by helping to boost self-awareness, reduce negative emotions and build stress-management skills. Meditating on a regular basis can provide you with a sense of inner peace because you develop the ability to control your physical and mental responses to external stimuli. Learn to meditate using books, DVDs or guided meditation CDs, or consider finding a meditation teacher. Many community centers and yoga studios offer meditation classes.
References
- NIMH: Anxiety Disorders
- "Anxiety and its disorders: the nature and treatment of anxiety and panic"; Dr. David H. Barlow; 2004
- Mayo Clinic: Meditation
